3 Mud Run Core-Strengthening Moves That Won’t Get You Messy

Need a new fitness adventure? You'll have to crawl through dirt, jump over hurdles, trudge through swampy water, and get MESSY if you want to cross the finish line of a mud run. But for a cleaner alternative, try these 3 moves.

Each move is targeted to train for a mud run and the crazy obstacles in them. Last September I entered my first 10k Mud Run and this May I’m going back for more. Might seem off-the-wall to some, but for me and others who’ve run the muddy path, race day is a chance to challenge your body (and sometimes your mind) to do things you never thought possible. Up for the filthy test? Head toActive.com to locate a race in your area. Signed up? Get ready

“It’s all about the core. If you have to “pull” yourself up a rope, “push” yourself over a wall or “climb” through an obstacle; the core is the foundation to efficient movement and performing better. While most people think of the core as those mirror muscle abs, I think the true core includes a strong back, hips, thighs and abs. Every movement involves those muscles to some degree. If you want to perform like a warrior, your workouts should begin with your core.”

The Move: Mountain Climber

You’ll need enough floor space to assume a pushup position

How to do it: In a pushup position “pump” your legs into a sprinters stance. Alternate legs, exploding off the floor and tucking one knee in under your body with the other leg extended landing on your toes. Complete intervals of 30 – 45 seconds for five sets.

Common mistake: Too much bouncing, you should concentrate more on pumping your legs like pistons. Speed is the key.

Hard Core Version: Same as before with hands on stability ball

The Move: Pushup

What you need: Two chairs and a bar sturdy enough to support your body weight

How to do it: Place the bar on the chairs a little wider than shoulder width apart on the center of the seat cushion. Place your hands on the bar at the edge of the chair with your body extended straight out behind you and your chest positioned above the bar. Lower your body until your shoulders are parallel with your elbows keeping your back straight, abs tight and hips down. Stop and straighten your arms returning to your start position. Perform 3 – 4 sets of 12 – 15 repetitions.

Common Mistakes: Dropping your hips lowers than the rest of your body or keeping them higher than the rest of your body.

Hard Core Version: Same as before with one leg elevated foot a few inches off the floor. Alternate between sets.

The Move: Pullup

What you need: Two chairs and a bar sturdy enough to support your body weight

How to do it: Sit down behind the bar; place your hands about a shoulder width apart on the bar. Extend your body with your legs straight out from the bar and hang. Be sure to position your shoulders under the bar so you “hang” without the bar moving. Lift your body up until your chin breaks the plane of the bar or your shoulders are parallel with your elbows. Perform 3-4 sets of 12-15 repetitions.